Fatigue is defined as a temporary state of decreased functional potential of the body, caused by prolonged or excessive activity. It’s generally caused by increased energy consumption and is accompanied by unpleasant local or general sensations.
Normally, the human body is in a balance of the internal environment, which does not change if we make a moderate effort.
Fatigue, especially as a result of sports training, causes destabilization internally, forcing the body to make extra effort to restore balance. If we repeat the sustained effort, fatigue can turn into a phenomenon that affects our health.
The body tries to overcompensate to restore balance, and has the ability to adapt to increasing effort, but exceeding the limits of effort and fatigue can lead to decreased performance, accompanied by a number of unpleasant phenomena, state which is called overtraining or overwork.
In addition to extreme physical exertion, which can lead to a state of general fatigue in the body, there are several causes that can cause internal imbalances.
Certain ailments (food and beverages) contain substances that cause fatigue. Some of these foods are consumed to raise energy levels, but most of the time they have the opposite effect. Sweets have the effect of raising blood sugar levels and give us extra energy, but this causes serious problems for people diagnosed with diabetes.
The category of foods that contribute to the feeling of fatigue in the body includes processed meat (from fast food or sausages), fried food, which is very difficult to digest, products based on white flour, which do not contain vitamins, minerals or fibers which feed the body with energy, or soy, which contains oxerin, a compound that causes fatigue and drowsiness.
It is important to note that caffeine used in excess can cause fatigue indirectly. When consumed in moderation, black tea and coffee give us a significant amount of energy for daily activities, but excessive consumption leads to high blood pressure, palpitations, insomnia and anxiety. When caffeine is eliminated from the body, we feel a sudden and very strong fatigue.
A sedentary lifestyle can lead to a number of conditions and health problems, including fatigue. When muscles are not used and blood circulation is not intense enough, a number of unpleasant effects occur: sleep apnea, cardiovascular disease, obesity or diabetes.
A sedentary lifestyle is not a challenge for the body, which is need to rest. Over time, they lead to fatigue and the body’s inability to sustain daily activities.
Stress is a constant element in the modern life, which can significantly affect our quality of life. Worries, anxiety and emotional stress can lead to stress and can lead to cardiovascular disease and fatigue, which are reactions to the body’s adaptation to stressful conditions.
Fatigue is a reversible phenomenon; after a period of rest and sleep, the body resumes its functions at optimal parameters.
Pollution has an immediate impact on the body and, when exposed to pollutants, we may experience severe fatigue, headaches, dizziness, nausea and vomiting. Pollution is responsible for many central nervous system, endocrine, respiratory and cardiac disorders.
Another important risk factor for fatigue is body mass. Overweight and obese people, who do not exercise regularly, have a high risk of developing chronic fatigue due to the body’s effort to support excess weight.
Exercise fatigue, even in the case of routine activities, affects our quality of life and has a negative impact on the body in the long run. Increased fatigue is associated with impaired cognitive functions, such as decreased information processing speed, slow memory function, and reduced ability to assimilate new information.
10 Causes That Are Behind Your Fatigue
1. You don’t exercise!
Not exercising in order to conserve your energy is a mistake that almost all of us make. One that turns against us. In a study by researchers at the University of Georgia, a group of sedentary but healthy adults performed light exercise three times a week for 20 minutes.
After six weeks, participants said they felt more energized and less tired. Regular exercise stimulates strength and endurance and also helps the cardiovascular system to function more efficiently, and provides oxygen and nutrients to the tissues. So, the next time you want to laze around on your couch, you better go for a walk in the park.
2. You’re not drinking enough water!
Dehydration causes a decrease in blood volume, which makes the blood thicker. This makes your heart stop pumping so efficiently, reducing the rate at which oxygen and nutrients reach your muscles and organs. To simply calculate what the daily amount of fluid needed per day is, take your weight in pounds, divide it by two and drink as many glasses of water.
3. You don’t eat enough iron-rich foods!
Iron deficiency makes you feel irritated, tired, weak, powerless. Fatigue comes from the fact that muscles and cells receive less oxygen. To maintain a constant level of iron in the body you need to eat red meat, beans, lentils, egg yolks, green leafy vegetables or nuts. Combined with foods rich in vitamin C, iron absorption will be easier.
4. You are a perfectionist!
Striving for everything to be perfect, although, there is no such thing. You end up working much harder than your body can. You set unrealistic goals, which are extremely difficult to achieve, if not impossible, and which do not bring you any satisfaction.
That’s why it’s good to set work limits. It is equally important to determine how much time you spend on projects and how much time you spend on yourself.
5. Overthinking, anxiety and stress!
If every time your work phone rings, you expect to be fired, or if you don’t ride your bike for fear of having an accident, then you’re definitely in the super-pessimistic category. This anxiety is mentally exhausting. Therefore, it would be good to learn some breathing techniques or practice meditation.
Quick and super effective techniques for deep relaxation are included in the book Instant Relaxation, a practical guide to healing stress by quickly calming the mind and relaxing the body. It can help you relax and get things right. Mental health is a huge factor in the health of the whole body.
6. You’re skipping breakfast!
The food that you eat is like fuel for your body. During the night, the body continues to consume them to maintain the pumping rate of the blood and maintain the flow of oxygen. Therefore, in the morning it is necessary to refill the body with this so-called fuel.
By skipping breakfast, the body runs out of “coal” and the fire can no longer be started. Hence the lack of energy and the state of permanent fatigue.
7. You eat fast food!
Foods high in sugar and simple carbohydrates only increase your glycemic index and therefore keep your blood sugar high. The outcome? Guaranteed fatigue, poor energy, lack of concentration and headaches.
8. You don’t know how to say NO!
Being a helpful person can also be a disadvantage. It consumes energy and time to the detriment of yourself. Therefore, learn to use the negation as well. If you are asked to work on Saturdays, you do not have to say yes. Pay attention to your body and give it rest when it needs it. Energy reserves are quickly depleted if you pull on them and do not constantly recharge them.
9. You’re messy!
A cluttered house or office exhausts you by limiting your ability to concentrate. So, at the end of the day, make sure you keep everything in order. A study conducted at Princeton University states that an organized office or a clean house provides the psyche an excellent comfort to start a new day.
10. You also work on vacation!
Checking email, when you should relax by the pool or in the mountains, puts pressure on you and your psyche without even realizing it. It takes away your energy and makes you tired. Respect your free time! This habit charges you with vitality and positive energy.
Fatigue is considered to be the “disease” of the century. It affects both women and men alike and is often ignored until the body gives in and the disease occurs. By paying attention to the reasons described, even if there are just a few of them, you’ll need to try eliminating them and you will improve your health, increasing your energy level.
Take care of yourself. No one else can do it for you.
- Read also: 10 Active Ways to Beat Depression